Greek God [PDF]

GreeK God Program By Alex Eubank Week 1 Muscle Exercise Sets Reps Day 1 Chest Day 1 Back Pec Deck Straight Arm Pull

50 0 123KB

Report DMCA / Copyright

DOWNLOAD PDF FILE

Papiere empfehlen

Zonder God

118 7 3MB Read more

Meditsinskie Mnemoniki 2020 God

0 0 7MB Read more

God i norsk 3

117 36 135MB Read more

God i norsk [2]

101 84 69MB Read more

My God Is Near

0 0 9MB Read more

Mysteries of God Revealed

5 0 11MB Read more

Grace of God

1 0 56KB Read more

Langenscheidt Standard Greek Dictionary: Greek-English, English-Greek 0887290639, 0887290620

107 37 115MB Read more

De waterdragers van God 9789083200279

114 86 1MB Read more

Greek Language

118 14 507KB Read more

Greek God [PDF]

Author / Uploaded
Severi Nurminen

0 0 0
Gefällt Ihnen dieses papier und der download? Sie können Ihre eigene PDF-Datei in wenigen Minuten kostenlos online veröffentlichen! Anmelden

Datei wird geladen, bitte warten...

Zitiervorschau

GreeK God Program By Alex Eubank Week 1 Muscle

Exercise

Sets

Reps

Day 1 Chest Day 1 Back

Pec Deck Straight Arm Pulldown

2 2

15 15

Day 1 Day 1 Day 1 Day 1 Day 1 Day 1

Chest Back Chest Back Chest Back

Incline DB Bench BB Row Flat BB Bench Wide Grip Pulldown Cable Flys (high to low) Underhand Pulldown

5 5 4 4 4 4

12,8,6,6,6 12,8,6,6,6 10,10,10,10 12,12,12,12 12,12,12,12 10,10,10,10

Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2

Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep

Lateral Raises DB Shoulder Press Rear Delt Fly (cable) BB Curl BB Skullcrusher Incline DB Curl Rope Extension

5 5 3 5 5 5 5

20,15,15,12,12 12,8,8,6,6 15,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10

Day 3 Day 3 Day 3 Day 3 Day 3

Leg Leg Leg Leg Leg

Leg Extension BB Squat Leg Press Leg Curl Seated Calf Raise

4 5 4 4 4

15,15,12,12 12,10,6,6,6 15,15,12,12 12,12,12,12 15,15,12,12

Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4

Back Chest Back Chest Back Chest Back Chest

Wide Grip Pulldown Incline DB Bench Close Grip Pulldown Flat DB Flys Seated Cable Row (close grip) Plate Loaded Bench Flat Straight Arm Pulldown Pushups

4 4 4 4 4 4 3 3

15,12,12,12 12,12,10,10 12,12,10,10 12,12,10,10 10,10,10,10 10,10,10,10 12,12,12 AMRAP

Day 5 Day 5 Day 5 Day 5

Shoulder Shoulder Shoulder Bicep

Seated Lateral Raises Smith machine Shoulder Press Upright Rows DB Curl (alternate)

5 5 3 5

20,15,15,12,12 12,12,12,12,12 12,12,12 12,12,10,8,8

Day 5 Tricep Day 5 Bicep Day 5 Tricep

Straight Bar Extension Cable BB Curl DB Skullcrusher

5 5 5

12,12,10,8,8 12,12,12,10,10 12,12,12,10,10

Day 6 Day 6 Day 6 Day 6 Day 6

Leg Curl Deadlift Leg Press Leg Extension Standing Calf Raise

4 5 4 4 4

15,15,12,12 12,10,6,6,6 15,15,12,12 12,12,12,12 15,15,12,12

2 2 5 5 4 4 4 4

Reps 15 15 12,8,6,6,6 12,8,6,6,6 10,10,10,10 12,12,12,12 12,12,12,12 10,10,10,10

Leg Leg Leg Leg Leg

Week 2 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1

Muscle Chest Back Chest Back Chest Back Chest Back

Exercise Cable Flys (high to low) Straight Arm Pulldown Incline DB Bench BB Row Plate Loaded Bench Decline Underhand Pulldown Pec Deck DB Row

Sets

Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2

Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep

Lateral Raises DB Shoulder Press Rear Delt Fly (DB) BB Curl BB Skullcrusher Cable Hammer Curl Close Grip Bench

5 5 3 5 5 5 5

20,15,15,12,12 12,8,8,6,6 15,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10

Day 3 Day 3 Day 3 Day 3 Day 3

Leg Leg Leg Leg Leg

Leg Extension BB Squat Leg Press Leg Curl Seated Calf Raise

4 5 4 4 4

15,15,12,12 12,10,6,6,6 15,15,12,12 12,12,12,12 15,15,12,12

Day 4 Day 4 Day 4 Day 4 Day 4 Day 4

Back Chest Back Chest Back Chest

Seated Cable Row (wide grip) Flat DB Bench Seated Cable Row (close grip) Plate Loaded Bench Incline Close Grip Pulldown Cable Flys (high to low)

4 4 4 4 4 4

15,12,12,12 12,12,10,10 12,12,10,10 12,12,10,10 10,10,10,10 10,10,10,10

Day 4 Back Day 4 Chest

Straight Arm Pulldown Pec Deck

3 3

12,12,12 12,12,12

Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5

Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep

Seated Lateral Raises DB Shoulder Press Smith machine Shoulder Press Hammer Curls Straight Bar Extension Preacher Curl One Arm Overhead Extension

5 5 3 5 5 5 5

20,15,15,12,12 12,12,12,12,12 12,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10

Day 6 Day 6 Day 6 Day 6 Day 6

Leg Leg Leg Leg Leg

Leg Curl Deadlift Hack Squat Leg Extension Standing Calf Raise

4 5 4 4 4

15,15,12,12 12,10,6,6,6 12,12,12,12 12,12,12,12 15,15,12,12

2 2 5 5 4 4 4 4

Reps 15 15 12,8,6,6,6 12,8,6,6,6 10,10,10,10 12,12,12,12 12,12,12,12 10,10,10,10

Week 3 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1

Muscle Chest Back Chest Back Chest Back Chest Back

Exercise Pec Deck Straight Arm Pulldown Incline DB Bench BB Row Plate Loaded Bench Incline Wide Grip Pulldown Incline DB Flys Low Row

Sets

Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2

Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep

Lateral Raises DB Shoulder Press Rear Delt Fly (cable) BB Curl BB Skullcrusher Reverse Grip Curl Rope Extension

5 5 3 5 5 5 5

20,15,15,12,12 12,8,8,6,6 15,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10

Day 3 Day 3 Day 3 Day 3 Day 3

Leg Leg Leg Leg Leg

Leg Extension BB Squat Leg Press Walking Lunges Seated Calf Raise

4 5 4 4 4

15,15,12,12 12,10,6,6,6 15,15,12,12 20,20,20,20 15,15,12,12

Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4

Back Chest Back Chest Back Chest Back Chest

Seated Cable Row (close grip) Flat BB Bench Close Grip Pulldown Plate Loaded Bench Flat One Arm Row Machine Cable Flys (low to high) Straight Arm Pulldown Dips

4 4 4 4 4 4 3 3

15,12,12,12 12,12,10,10 12,12,10,10 12,12,10,10 10,10,10,10 10,10,10,10 12,12,12 AMRAP

Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5

Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep

Seated Lateral Raises Smith machine Shoulder Press Rear Delt Fly (DB) Incline DB Curl Cable Skulllcrusher DB Curl (alternate) DB Skullcrusher

5 5 3 5 5 5 5

20,15,15,12,12 12,12,12,12,12 12,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10

Day 6 Day 6 Day 6 Day 6 Day 6 Day 1

Leg Leg Leg Leg Leg

Leg Curl Deadlift Leg Extension Hack Squat Standing Calf Raise

4 5 4 4 4

15,15,12,12 12,10,6,6,6 12,12,12,12 12,12,12,12 15,15,12,12

2 2 5 5 4 4 4 4

Reps 25 15 12,8,6,6,6 12,8,6,6,6 10,10,10,10 12,12,12,12 12,12,12,12 10,10,10,10

5 5 3 5 5 5 5

20,15,15,12,12 12,8,8,6,6 15,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10

Week 4 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1

Muscle Chest Back Chest Back Chest Back Chest Back

Exercise Pushups Wide Grip Pulldown Incline DB Bench BB Row Flat BB Bench Close Grip Pulldown Pec Deck Seated Cable Row (close grip)

Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2

Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep

Lateral Raises DB Shoulder Press Upright Rows BB Curl BB Skullcrusher Cable BB Curl One Arm Overhead Extension

Sets

Day 3 Day 3 Day 3 Day 3 Day 3

Leg Leg Leg Leg Leg

Leg Extension BB Squat Leg Curl Sissy Squat Seated Calf Raise

4 5 4 4 4

15,15,12,12 12,10,6,6,6 15,15,12,12 20,20,20,20 15,15,12,12

Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4

Back Chest Back Chest Back Chest Back Chest

Wide Grip Pullup Flat DB Bench Seated Cable Row (wide grip) Incline BB Bench Low Row Flat DB Flys Straight Arm Pulldown Pushups

4 4 4 4 4 4 3 3

15,12,12,12 12,12,10,10 12,12,10,10 12,12,10,10 10,10,10,10 10,10,10,10 12,12,12 AMRAP

Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5

Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep

Seated Lateral Raises DB Shoulder Press Smith machine Shoulder Press Cable Hammer Curl DB Skullcrusher Preacher Curl Rope Extension

5 5 3 5 5 5 5

20,15,15,12,12 12,12,12,12,12 12,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10

Day 6 Day 6 Day 6 Day 6 Day 6

Leg Leg Leg Leg Leg

Leg Curl Deadlift Hack Squat Leg Extension Standing Calf Raise

4 5 4 4 4

15,15,12,12 12,10,6,6,6 12,12,12,12 12,12,12,12 15,15,12,12

2 2 5 5 4 4 4 4

Reps 15 15 12,8,6,6,6 12,8,6,6,6 10,10,10,10 12,12,12,12 12,12,12,12 10,10,10,10

5 5

20,15,15,12,12 12,8,8,6,6

Week 5 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1

Muscle Chest Back Chest Back Chest Back Chest Back

Exercise Pec Deck Straight Arm Pulldown Incline DB Bench BB Row Plate Loaded Bench Decline Low Row Flat DB Flys Close Grip Pulldown

Day 2 Shoulder Lateral Raises Day 2 Shoulder DB Shoulder Press

Sets

Day 2 Day 2 Day 2 Day 2 Day 2

Shoulder Bicep Tricep Bicep Tricep

Rear Delt Fly (DB) BB Curl BB Skullcrusher Incline DB Curl Rope Extension

3 5 5 5 5

15,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10

Day 3 Day 3 Day 3 Day 3 Day 3

Leg Leg Leg Leg Leg

Leg Extension BB Squat Leg Press Leg Curl Seated Calf Raise

4 5 4 4 4

15,15,12,12 12,10,6,6,6 15,15,12,12 20,20,20,20 15,15,12,12

Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4

Back Chest Back Chest Back Chest Back Chest

Seated Cable Row (close grip) Incline BB Bench Wide Grip Pulldown Pec Deck DB Row Incline DB Flys Underhand Pulldown Dips

4 4 4 4 4 4 3 3

15,12,12,12 12,12,10,10 12,12,10,10 12,12,10,10 10,10,10,10 10,10,10,10 12,12,12 AMRAP

Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5

Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep

Seated Lateral Raises Smith machine Shoulder Press DB Front Raise Hammer Curls DB Skullcrusher Reverse Grip Curl Straight Bar Extension

5 5 3 5 5 5 5

20,15,15,12,12 12,12,12,12,12 12,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10

Day 6 Day 6 Day 6 Day 6 Day 6

Leg Leg Leg Leg Leg

Leg Curl Deadlift Leg Press Sissy Squat Standing Calf Raise

4 5 4 4 4

15,15,12,12 12,10,6,6,6 12,12,12,12 20,20,20,20 15,15,12,12

2 2 5 5 4

Reps 15 15 12,8,6,6,6 12,8,6,6,6 10,10,10,10

Week 6 Day 1 Day 1 Day 1 Day 1 Day 1

Muscle Chest Back Chest Back Chest

Exercise Cable Flys (high to low) Wide Grip Pullup Incline DB Bench BB Row Plate Loaded Bench Incline

Sets

Day 1 Back Day 1 Chest Day 1 Back

Underhand Pulldown Pec Deck Seated Cable Row (wide grip)

4 4 4

12,12,12,12 12,12,12,12 10,10,10,10

Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2

Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep

Lateral Raises DB Shoulder Press Rear Delt Fly (cable) BB Curl BB Skullcrusher Cable Hammer Curl Close Grip Bench

5 5 3 5 5 5 5

20,15,15,12,12 12,8,8,6,6 15,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10

Day 3 Day 3 Day 3 Day 3 Day 3

Leg Leg Leg Leg Leg

Leg Extension BB Squat Hack Squat Leg Press Seated Calf Raise

4 5 4 4 4

15,15,12,12 12,10,6,6,6 10,10,10,10 15,15,12,12 15,15,12,12

Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4

Back Chest Back Chest Back Chest Back Chest

Straight Arm Pulldown Flat DB Flys Wide Grip Pulldown Flat BB Bench One Arm Row Machine Incline DB Bench Close Grip Pulldown Cable Flys (high to low)

4 4 4 4 4 4 3 3

15,12,12,12 12,12,10,10 12,12,10,10 12,12,10,10 10,10,10,10 10,10,10,10 12,12,12 12,12,12

Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5

Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep

Seated Lateral Raises DB Shoulder Press Upright Rows Cable BB Curl One Arm Overhead Extension Preacher Curl Cable Skulllcrusher

5 5 3 5 5 5 5

20,15,15,12,12 12,12,12,12,12 12,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10

Day 6 Day 6 Day 6 Day 6 Day 6

Leg Leg Leg Leg Leg

Leg Curl Deadlift Leg Press Hack Squat Standing Calf Raise

4 5 4 4 4

15,15,12,12 12,10,6,6,6 12,12,12,12 20,20,20,20 15,15,12,12

Week 7

Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1

Muscle Chest Back Chest Back Chest Back Chest Back

Exercise Cable Flys (low to high) Straight Arm Pulldown Incline DB Bench BB Row Plate Loaded Bench Flat Wide Grip Pulldown Pec Deck Seated Cable Row (close grip)

Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2

Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep

Day 3 Day 3 Day 3 Day 3 Day 3

2 2 5 5 4 4 4 4

Reps 15 15 12,8,6,6,6 12,8,6,6,6 10,10,10,10 12,12,12,12 12,12,12,12 10,10,10,10

Lateral Raises DB Shoulder Press Rear Delt Fly (DB) BB Curl BB Skullcrusher Preacher Curl DB Skullcrusher

5 5 3 5 5 5 5

20,15,15,12,12 12,8,8,6,6 15,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10

Leg Leg Leg Leg Leg

Leg Extension BB Squat Leg Press Leg Curl Seated Calf Raise

4 5 4 4 4

15,15,12,12 12,10,6,6,6 10,10,10,10 15,15,12,12 15,15,12,12

Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4

Back Chest Back Chest Back Chest Back Chest

Straight Arm Pulldown Plate Loaded Bench Incline Underhand Pulldown Flat DB Bench Seated Cable Row (close grip) Plate Loaded Bench Flat DB Row Pushups

4 4 4 4 4 4 3 3

15,12,12,12 12,12,10,10 12,12,10,10 12,12,10,10 10,10,10,10 10,10,10,10 12,12,12 AMRAP

Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5

Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep

Upright Rows DB Shoulder Press Lateral Raises DB Curl (alternate) One Arm Cable Extension Cable BB Curl Cable Skulllcrusher

5 5 3 5 5 5 5

20,15,15,12,12 12,12,12,12,12 12,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10

Leg Curl

4

15,15,12,12

Day 6 Leg

Sets

Day 6 Day 6 Day 6 Day 6

Leg Leg Leg Leg

Deadlift Hack Squat Walking Lunges Standing Calf Raise

5 4 4 4

12,10,6,6,6 12,12,12,12 AMRAP 15,15,12,12

2 2 5 5 4 4 4 4

Reps 15 15 12,8,6,6,6 12,8,6,6,6 10,10,10,10 12,12,12,12 12,12,12,12 10,10,10,10

Week 8 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1

Muscle Chest Back Chest Back Chest Back Chest Back

Exercise Pec Deck Wide Grip Pullup Incline DB Bench BB Row Plate Loaded Bench Decline Close Grip Pulldown Flat DB Flys DB Row

Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2

Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep

Lateral Raises DB Shoulder Press Rear Delt Fly (DB) BB Curl BB Skullcrusher Preacher Curl DB Skullcrusher

5 5 3 5 5 5 5

20,15,15,12,12 12,8,8,6,6 15,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10

Day 3 Day 3 Day 3 Day 3 Day 3

Leg Leg Leg Leg Leg

Leg Extension BB Squat Leg Curl Leg Press Seated Calf Raise

4 5 4 4 4

15,15,12,12 12,10,6,6,6 10,10,10,10 15,15,12,12 15,15,12,12

Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4

Back Chest Back Chest Back Chest Back Chest

Wide Grip Pulldown Plate Loaded Bench Flat Seated Cable Row (close grip) Incline DB Bench Low Row Flat BB Bench Straight Arm Pulldown Dips

4 4 4 4 4 4 3 3

15,12,12,12 12,12,10,10 12,12,10,10 12,12,10,10 10,10,10,10 10,10,10,10 12,12,12 AMRAP

5 5 3

20,15,15,12,12 12,12,12,12,12 12,12,12

Day 5 Shoulder Seated Lateral Raises Day 5 Shoulder DB Shoulder Press Day 5 Shoulder Upright Rows

Sets

Day 5 Day 5 Day 5 Day 5

Bicep Tricep Bicep Tricep

Cable BB Curl Rope Extension Reverse Grip Curl Close Grip Bench

5 5 5 5

12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 10,10,10,10,10

Day 6 Day 6 Day 6 Day 6 Day 6

Leg Leg Leg Leg Leg

Leg Curl Deadlift Hack Squat Leg Press Standing Calf Raise

4 5 4 4 4

15,15,12,12 12,10,6,6,6 12,12,12,12 12,12,12,12 15,15,12,12

2 2 5 5 4 4 4 4

Reps 15 15 12,8,6,6,6 12,8,6,6,6 10,10,10,10 12,12,12,12 12,12,12,12 10,10,10,10

Week 9 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1

Muscle Chest Back Chest Back Chest Back Chest Back

Exercise Flat DB Flys Straight Arm Pulldown Incline DB Bench BB Row Plate Loaded Bench Incline Wide Grip Pulldown Pec Deck Seated Cable Row (close grip)

Sets

Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2

Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep

Lateral Raises DB Shoulder Press Rear Delt Fly (DB) BB Curl BB Skullcrusher Cable BB Curl Cable Skulllcrusher

5 5 3 5 5 5 5

20,15,15,12,12 12,8,8,6,6 15,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10

Day 3 Day 3 Day 3 Day 3 Day 3

Leg Leg Leg Leg Leg

Leg Extension BB Squat Leg Press Hack Squat Seated Calf Raise

4 5 4 4 4

15,15,12,12 12,10,6,6,6 10,10,10,10 15,15,12,12 15,15,12,12

Day 4 Day 4 Day 4 Day 4 Day 4 Day 4

Back Chest Back Chest Back Chest

Underhand Pulldown Flat BB Bench Close Grip Pulldown Plate Loaded Bench Incline DB Row Incline DB Bench

4 4 4 4 4 4

15,12,12,12 12,12,10,10 12,12,10,10 12,12,10,10 10,10,10,10 10,10,10,10

Day 4 Back Day 4 Chest

Seated Cable Row (wide grip) Pushups

3 3

12,12,12 AMRAP

Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5

Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep

Seated Lateral Raises Upright Rows DB Shoulder Press Incline DB Curl DB Skullcrusher Hammer Curls One Arm Overhead Extension

5 5 3 5 5 5 5

20,15,15,12,12 12,12,12,12,12 12,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 10,10,10,10,10

Day 6 Day 6 Day 6 Day 6 Day 6

Leg Leg Leg Leg Leg

Leg Curl Deadlift Leg Press Walking Lunges Standing Calf Raise

4 5 4 4 4

15,15,12,12 12,10,6,6,6 12,12,12,12 AMRAP 15,15,12,12

2 2 5 5 4 4 4 4

Reps 15 15 12,8,6,6,6 12,8,6,6,6 10,10,10,10 12,12,12,12 12,12,12,12 10,10,10,10

Week 10 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1

Muscle Chest Back Chest Back Chest Back Chest Back

Exercise Cable Flys (high to low) Wide Grip Pullup Incline DB Bench BB Row Flat DB Bench Close Grip Pulldown Flat DB Flys Straight Arm Pulldown

Sets

Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2

Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep

Lateral Raises DB Shoulder Press Smith machine Shoulder Press BB Curl BB Skullcrusher Reverse Grip Curl Close Grip Bench

5 5 3 5 5 5 5

20,15,15,12,12 12,8,8,6,6 15,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10

Day 3 Day 3 Day 3 Day 3 Day 3

Leg Leg Leg Leg Leg

Leg Extension BB Squat Leg Press Hack Squat Seated Calf Raise

4 5 4 4 4

15,15,12,12 12,10,6,6,6 10,10,10,10 15,15,12,12 15,15,12,12

Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4

Back Chest Back Chest Back Chest Back Chest

Low Row Flat BB Bench Wide Grip Pulldown Incline DB Flys One Arm Row Machine Cable Flys (low to high) Seated Cable Row (close grip) Pushups

4 4 4 4 4 4 3 3

15,12,12,12 12,12,10,10 12,12,10,10 12,12,10,10 10,10,10,10 10,10,10,10 12,12,12 AMRAP

Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5

Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep

DB Shoulder Press Lateral Raises Upright Rows Incline DB Curl Cable Skulllcrusher Reverse Grip Curl Close Grip Bench

5 5 3 5 5 5 5

20,15,15,12,12 12,12,12,12,12 12,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 10,10,10,10,10

Day 6 Day 6 Day 6 Day 6 Day 6

Leg Leg Leg Leg Leg

Leg Curl Deadlift Leg Extension Hack Squat Standing Calf Raise

4 5 4 4 4

15,15,12,12 12,10,6,6,6 12,12,12,12 12,12,10,10 15,15,12,12

2 2 5 5 4 4 4 4

Reps 15 15 12,8,6,6,6 12,8,6,6,6 10,10,10,10 12,12,12,12 12,12,12,12 10,10,10,10

5 5 3 5 5 5 5

20,15,15,12,12 12,8,8,6,6 15,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10

Week 11 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1

Muscle Chest Back Chest Back Chest Back Chest Back

Exercise Pec Deck Straight Arm Pulldown Incline DB Bench BB Row Plate Loaded Bench Flat Seated Cable Row (close grip) Cable Flys (high to low) Wide Grip Pulldown

Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2

Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep

Seated Lateral Raises DB Shoulder Press Rear Delt Fly (DB) BB Curl BB Skullcrusher Hammer Curls DB Skullcrusher

Sets

Day 3 Day 3 Day 3 Day 3 Day 3

Leg Leg Leg Leg Leg

Leg Extension BB Squat Leg Curl Leg Press Seated Calf Raise

4 5 4 4 4

15,15,12,12 12,10,6,6,6 12,12,12,12 15,15,12,12 15,15,12,12

Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4

Back Chest Back Chest Back Chest Back Chest

Seated Cable Row (close grip) Incline BB Bench DB Row Plate Loaded Bench Decline Wide Grip Pulldown Pec Deck Close Grip Pulldown Dips

4 4 4 4 4 4 3 3

15,12,12,12 12,12,10,10 12,12,10,10 12,12,10,10 10,10,10,10 10,10,10,10 12,12,12 AMRAP

Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5

Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep

Upright Rows DB Shoulder Press Rear Delt Fly (cable) Preacher Curl Straight Bar Extension DB Curl (alternate) Rope Extension

5 5 3 5 5 5 5

20,15,15,12,12 12,12,12,12,12 12,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 10,10,10,10,10

Day 6 Day 6 Day 6 Day 6 Day 6

Leg Leg Leg Leg Leg

Leg Curl Deadlift Leg Press Hack Squat Standing Calf Raise

4 5 4 4 4

15,15,12,12 12,10,6,6,6 12,12,12,12 12,12,10,10 15,15,12,12

2 2 5 5 4 4 4 4

Reps 15 15 12,8,6,6,6 12,8,6,6,6 10,10,10,10 12,12,12,12 12,12,12,12 10,10,10,10

5 5

20,15,15,12,12 12,8,8,6,6

Week 12 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1

Muscle Chest Back Chest Back Chest Back Chest Back

Exercise Flat DB Flys Wide Grip Pullup Incline DB Bench BB Row Plate Loaded Bench Flat Close Grip Pulldown Pec Deck Wide Grip Pulldown

Day 2 Shoulder Seated Lateral Raises Day 2 Shoulder DB Shoulder Press

Sets

Day 2 Day 2 Day 2 Day 2 Day 2

Shoulder Bicep Tricep Bicep Tricep

Upright Rows BB Curl BB Skullcrusher Cable BB Curl Straight Bar Extension

3 5 5 5 5

15,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 12,12,12,10,10

Day 3 Day 3 Day 3 Day 3 Day 3

Leg Leg Leg Leg Leg

Leg Extension BB Squat Leg Press Leg Extension Seated Calf Raise

4 5 4 4 4

15,15,12,12 12,10,6,6,6 12,12,12,12 15,15,12,12 15,15,12,12

Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4

Back Chest Back Chest Back Chest Back Chest

Wide Grip Pulldown Flat DB Bench DB Row Incline BB Bench Seated Cable Row (close grip) Cable Flys (high to low) Straight Arm Pulldown Pushups

4 4 4 4 4 4 3 3

15,12,12,12 12,12,10,10 12,12,10,10 12,12,10,10 10,10,10,10 10,10,10,10 12,12,12 AMRAP

Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5

Shoulder Shoulder Shoulder Bicep Tricep Bicep Tricep

Seated Lateral Raises DB Shoulder Press Rear Delt Fly (DB) BB Curl Cable Skulllcrusher Hammer Curls DB Skullcrusher

5 5 3 5 5 5 5

20,15,15,12,12 12,12,12,12,12 12,12,12 12,12,10,8,8 12,12,10,8,8 12,12,12,10,10 10,10,10,10,10

Day 6 Day 6 Day 6 Day 6 Day 6

Leg Leg Leg Leg Leg

Leg Curl Deadlift Hack Squat Leg Extension Standing Calf Raise

4 5 4 4 4

15,15,12,12 12,10,6,6,6 12,12,12,12 12,12,12,12 15,15,12,12

Rest

Tempo

45 sec 45 sec

1,2,3 1,2,3

70 sec 70 sec 60 sec 60 sec 60 sec 60 sec

1,2,3 1,2,3

45 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec

1,2,3 1,2,3

45 sec 70 sec 60 sec 45 sec 45 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 45 sec 45 sec

1,2,3

1,2,3

1,2,3 1,2,3

1,2,3 1,2,3

45 sec 45 sec 45 sec 45 sec 70 sec 60 sec 45 sec 45 sec

Rest 45 sec 45 sec 70 sec 70 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 70 sec 60 sec 45 sec 45 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec

1,2,3

1,1,3 1,2,3

Tempo 1,2,3 1,2,3

1,2,3 1,2,3

1,2,3 1,2,3 1,2,3

1,2,3

1,2,3 1,2,3

60 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 45 sec 45 sec 70 sec 60 sec 45 sec 45 sec

Rest 45 sec 45 sec 70 sec 70 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 70 sec 60 sec 45 sec 45 sec

1,2,3 1,2,3 1,2,3

1,1,3 1,2,3

Tempo 1,2,3 1,2,3

1,2,3 1,2,3

1,2,3 1,2,3 1,2,3

1,2,3

60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 45 sec 45 sec 70 sec 45 sec 60 sec 45 sec

Rest 45 sec 45 sec 70 sec 70 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec

1,2,3 1,2,3

1,2,3 1,2,3 1,2,3

1,2,3 1,1,3

Tempo 1,2,3 1,2,3

1,2,3 1,2,3

1,2,3 1,2,3

45 sec 70 sec 45 sec 45 sec 45 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 45 sec 45 sec 70 sec 60 sec 45 sec 45 sec

Rest 45 sec 45 sec 70 sec 70 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec

1,2,3

1,2,3

1,2,3 1,2,3

1,2,3 1,2,3 1,2,3

1,1,3 1,2,3

Tempo 1,2,3 1,2,3

1,2,3 1,2,3

45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 70 sec 60 sec 45 sec 45 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 45 sec 45 sec 70 sec 60 sec 45 sec 45 sec

Rest 45 sec 45 sec 70 sec 70 sec 60 sec

1,2,3 1,2,3 1,2,3

1,2,3

1,2,3 1,2,3

1,2,3 1,2,3 1,2,3

1,1,3 1,2,3

Tempo 1,2,3 1,2,3

60 sec 60 sec 60 sec

1,2,3 1,2,3

45 sec 60 sec 45 sec 60 sec 60 sec 45 sec 60 sec

1,2,3 1,2,3

45 sec 70 sec 60 sec 60 sec 45 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 45 sec 45 sec 70 sec 60 sec 60 sec 45 sec

1,2,3

1,2,3

1,2,3 1,2,3

1,2,3 1,2,3 1,2,3

1,1,3 1,2,3

Rest 45 sec 45 sec 70 sec 70 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 70 sec 60 sec 45 sec 45 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 45 sec 45 sec

Tempo 1,2,3 1,2,3

1,2,3 1,2,3

1,2,3 1,2,3 1,2,3

1,2,3

1,2,3 1,2,3

1,2,3 1,2,3 1,2,3

1,2,3

70 sec 60 sec 60 sec 45 sec

Rest 45 sec 45 sec 70 sec 70 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 70 sec 45 sec 60 sec 45 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 60 sec

1,1,3

Tempo 1,2,3 1,2,3

1,2,3 1,2,3

1,2,3 1,2,3 1,2,3

1,2,3

1,2,3 1,2,3

1,2,3

45 sec 45 sec 45 sec 60 sec

1,2,3 1,2,3

45 sec 70 sec 60 sec 60 sec 45 sec

1,2,3

Rest 45 sec 45 sec 70 sec 70 sec 60 sec 60 sec 60 sec 60 sec

Tempo 1,2,3 1,2,3

45 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 70 sec 60 sec 60 sec 45 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec

1,1,3

1,2,3 1,2,3

1,2,3 1,2,3 1,2,3

1,2,3

1,2,3 1,2,3

60 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 45 sec

1,2,3 1,2,3 1,2,3

45 sec 70 sec 60 sec 60 sec 45 sec

1,2,3

Rest 45 sec 45 sec 70 sec 70 sec 60 sec 60 sec 60 sec 60 sec

Tempo 1,2,3 1,2,3

45 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 70 sec 60 sec 60 sec 45 sec

1,1,3

1,2,3 1,2,3

1,2,3 1,2,3 1,2,3

1,2,3

60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 60 sec 45 sec 70 sec 45 sec 60 sec 45 sec

Rest 45 sec 45 sec 70 sec 70 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec

1,2,3 1,2,3

1,2,3 1,2,3 1,2,3

1,2,3 1,1,3

Tempo 1,2,3 1,2,3

1,2,3 1,2,3

1,2,3 1,2,3

45 sec 70 sec 45 sec 60 sec 45 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 45 sec 45 sec 70 sec 60 sec 60 sec 45 sec

Rest 45 sec 45 sec 70 sec 70 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec

1,2,3

1,2,3

1,2,3 1,2,3

1,2,3 1,2,3 1,2,3

1,1,3 1,1,3

Tempo 1,2,3 1,2,3

1,2,3 1,2,3

45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 70 sec 60 sec 45 sec 45 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 45 sec 60 sec 60 sec 45 sec 45 sec 45 sec 45 sec 45 sec 70 sec 60 sec 45 sec 45 sec

1,2,3 1,2,3 1,2,3

1,2,3 1,2,3

1,2,3 1,2,3

1,2,3 1,2,3 1,2,3

1,1,3 1,2,3